Calves:Week 12

I hope you’ve enjoyed the progress you’ve seen in your calves on my plateau-busting series Shattered! We’re still not done, though—you have one more week of training to perform. And this week focuses on supersets for your calves. You need to finish this program stronger than you began.

NOTES:

* This is a repeat of Week 4, so compare the notes in your journal, emphasizing using more weight for every set. Still, the number of sets and reps remains the same.

* With supersets you perform one exercise followed immediately by another for the same body part. Then you’ll rest for 2 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscle spends considerable time under tension for each set.

EXERCISE	COMMENT
Standing calf raises	5 Sets / 15 Reps SUPERSET: Begin with standing calf raises followed immediately by seated calf raises. Then rest 2 minutes between each superset.

Seated calf raises	5 Sets / 25 Reps

TIP: Remember that, while top athletes in every sport have superior genetics, they can’t reach the pinnacle of their sports without supreme dedication. You may or not be able perform at the peak as a top athlete, but you can maximize your performance through focus, discipline and a program that allows you to achieve your goals. I hope that’s what my 12-week video series for calves has helped provide.

Check out this week’s video for detailed tips on how to perform both of these calves exercises; you can also refer to Week 4 for additional tips for this similar workout.